Double Delicious (15 page)

BOOK: Double Delicious

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hole grains are one of nature’s simplest ways of delivering all kinds of good things, from protein to fiber to vitamins and minerals. They’re inexpensive, easy to cook, and great to have on hand. And really, there’s no need to relearn the way you cook or eat. Adding whole grains to your meals could not be easier.

Add ½ cup of cooked wild rice, brown rice, or barley to your favorite canned or homemade soup or stew.
Next time you make meatballs, burgers, or meatloaf, mix w cup of ground bran cereal or flaxseed meal or wheat germ into each pound of ground chicken or turkey.
Whenever a baking recipe calls for all-purpose flour, substitute half of it with whole-wheat flour.
Make whole-wheat pretzels or whole-grain crackers the family snack food and serve with hummus, salsa, or bean dip.
Not many people think of popcorn as a whole grain, but, if prepared healthfully on the stovetop using whole popcorn kernels, it can be one of the healthiest snacks to eat. It’s a good source of fiber, has all the benefits of any other whole grain, and is quite filling—all good things for a snack! The best part is that it’s low in calories. I’ll season it with a little grated cheese and sprinkle with salt or spices, like cayenne pepper or cinnamon.

Pumpkin Ravioli

Homemade ravioli seems impossible, right? Not at all! This is both the tastiest and the prettiest dish. I love to serve this for a casual meal, and they are so elegant that they work for a fancy dinner party as well.

Prep:
25 minutes

Total:
30 minutes

Yield:
Makes 36 ravioli

1 (15-ounce) can low-sodium white beans, such as navy, rinsed and drained
½ cup canned 100% pure
pumpkin puree
½ cup part-skim ricotta cheese
¼ cup grated Parmesan
¾ teaspoon garlic powder
1 large egg
72 wonton wrappers, about 1½ (12-ounce) packages
1 tablespoon cornstarch
1½ cups jarred marinara sauce, microwaved 1 minute or until warm

1.
Fill a large stockpot with water and bring to a boil. Place the beans, pumpkin puree, ricotta, Parmesan, and garlic powder into a food processor. Process until smooth.
2.
In a small bowl, beat the egg with about 1 tablespoon of water.
3.
Set the wonton wrappers on a cutting board. Place 1 tablespoon of the mixture onto a wrapper. Brush the edges of the wonton with the egg wash. Top off with another wonton sheet. To make a round shape, cut around the base of the pumpkin can. Press the edges of the ravioli together firmly, to seal.
4.
Place the ravioli on a baking sheet sprinkled with the cornstarch. When all the ravioli are cut out, carefully place them in the boiling water using a slotted spoon. As soon as they rise, about 4 minutes, they are done. Lift them out with the slotted spoon and divide the ravioli between 6 bowls. Top each portion with 4 cup marinara sauce and serve immediately.

Julian:
What’s inside these ravioli? They taste delicious!

1 serving = 6 ravioli
Calories: 352, Carbohydrate: 62 g, Protein: 15 g, Total Fat: 6 g, Saturated Fat: 2 g, Sodium: 520 mg, Fiber: 5.5 g

Gnocchi

You will not believe how easy this dish is to prepare. These fresh gnocchi are so much creamier and more delicious than store-bought kinds I’ve tried.

Prep:

40 minutes

Total:

50 minutes

Yield:

Serves 6

1 (15-ounce) container part-skim ricotta cheese
½ cup
sweet potato puree
1 large egg
1 large egg white
¼ cup grated Parmesan
½ teaspoon baking powder
¼ teaspoon salt
1 cup whole-wheat pastry flour, plus ¼ cup to roll out the dough
1 cup all-purpose flour
1 (24-ounce) jarred pasta sauce, heated or at room temperature

1.
In a large bowl, mix the ricotta cheese, sweet potato puree, egg, egg white, Parmesan, baking powder, and salt. Add both types of flour at once. Mix with a wooden spoon until the flour is just absorbed, the puree is well combined, and a soft sticky dough forms.
2.
Cover 2 baking sheets with waxed paper or aluminum foil. Cut the dough into 8 pieces. On a lightly floured counter, roll the dough into a log about 12 inches long and 1 inch thick. Slice off 1 x 1½-inch pieces of dough to form the gnocchi. Transfer to the baking sheet and repeat with remaining dough.
3.
Fill an 8-quart stockpot with water and bring to a boil. Add half the gnocchi (so that they don’t stick) and gently stir. Cook until the pasta is tender and no longer translucent in the center, 4 to 6 minutes. The gnocchi should be floating. Lift them out with a slotted spoon and transfer to a large serving dish. Cover with aluminum foil. Repeat with the remaining gnocchi and top with sauce. Serve immediately.

Shepherd:

I love to roll the dough!

Calories: 350, Carbohydrate: 50 g, Protein: 18 g, Total Fat: 9 g, Saturated Fat: 4 g, Sodium: 645 mg, Fiber: 6 g

Fettuccine Alfredo

Cauliflower is the perfect addition to this classic white sauce. Not only does it add to the creaminess without the fat, but it also helps keep the sauce smooth. A little friend of our family claims he only likes “plain pasta with nothing on it”—but he loves to eat this.

Prep:

30 minutes

Total:

35 minutes

Yield:

Serves 4

12 ounces whole-wheat fettuccine
2 tablespoons trans-fat-free soft tub margarine spread
2 cloves garlic, minced
2 tablespoons whole-wheat flour
1 cup nonfat (skim) milk
¾ cup grated reduced-fat (2%) sharp cheddar or part-skim mozzarella cheese
½ cup
cauliflower puree
¼ cup grated Parmesan
¼ teaspoon salt
¼ teaspoon pepper
¼ teaspoon sweet paprika
1 to 2 sprigs fresh basil (optional)

1.
Cook the pasta according to package instructions. Reserve ½ cup of the cooking water, then strain the pasta. Set aside.
2.
Heat the margarine in a large skillet with deep sides over medium heat. When the margarine foams, add the garlic. Cook until the garlic is fragrant but does not brown, 1 to 2 minutes. Add the flour and cook 4 to 5 minutes, mashing the flour into the margarine until it forms a smooth paste.
3.
Add ¼ cup of the milk at a time and whisk constantly until the milk is absorbed and a creamy sauce starts to form. Once all the milk is incorporated, bring the sauce to a slow boil, whisking 1 minute more.
4.
Stir in the cheddar or mozzarella, the cauliflower puree, and Parmesan, mixing until smooth, about 1 to 2 minutes. Add the salt, pepper, paprika, and pasta. Toss to coat. Add a little of the reserved pasta water if the mixture is too thick. Top with a sprig or two of fresh basil, if using, and serve immediately.